BOTTOM LINE:Oats are rich in carbs and fiber, but also higher in protein and fat than most other grains. They are very high in many vitamins and minerals.

Whole Oats Are Rich in Antioxidants, Including Avenanthramides

Whole oats are high in antioxidants and beneficial plant compounds called polyphenols. Most notable is a unique group of antioxidants called avenanthramides, which are almost solely found in oats (6).

Avenanthramides may help lower blood pressure levels by increasing the production of nitric oxide. This gas molecule helps dilate blood vessels and leads to better blood flow (7, 8, 9).

In addition, avenanthramides have anti-inflammatory and anti-itching effects (9).

Ferulic acid is also found in large amounts in oats. This is another antioxidant (10).

BOTTOM LINE:Oats contain many powerful antioxidants, including avenanthramides. These compounds may help reduce blood pressure and provide other benefits.

Oats Contain a Powerful Soluble Fiber Called Beta-Glucan

Oats contain large amounts of beta-glucan, a type of soluble fiber.

Beta-glucan partially dissolves in water and forms a thick, gel-like solution in the gut.

The health benefits of beta-glucan fiber include:

Reduced LDL and total cholesterol levels (1)

Reduced blood sugar and insulin response (11)

Increased feeling of fullness (12)

Increased growth of good bacteria in the digestive tract (13)

BOTTOM LINE:Oats are high in the soluble fiber beta-glucan, which has numerous benefits. It helps reduce cholesterol and blood sugar levels, promotes healthy gut bacteria and increases feelings of fullness.

They Can Lower Cholesterol Levels and Protect LDL Cholesterol From Damage

Heart disease is the leading cause of death globally. One major risk factor is high blood cholesterol.

Many studies have shown that the beta-glucan fiber in oats is effective at reducing both total and LDL cholesterol levels (1, 14).

Beta-glucan may increase the excretion of cholesterol-rich bile, thereby reducing circulating levels of cholesterol in the blood.

Oxidation of LDL (the “bad”) cholesterol, which occurs when LDL reacts with free radicals, is another crucial step in the progression of heart disease.

It produces inflammation in arteries, damages tissues and can raise the risk of heart attacks and strokes.

One study reports that antioxidants in oats work together with vitamin C to prevent LDL oxidation (15).

BOTTOM LINE:Oats may lower the risk of heart disease by reducing both total and LDL cholesterol and protecting LDL cholesterol from oxidation.

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Oats Can Improve Blood Sugar Control

Type 2 diabetes is a common disease, characterized by significantly elevated blood sugars. It usually results from decreased sensitivity to the hormone insulin.

Not only is oatmeal (porridge) a delicious breakfast food — it’s also very filling (21).

Eating filling foods may help you eat fewer calories and lose weight.

By delaying the time it takes your stomach to empty of food, the beta-glucan in oatmeal may increase your feeling of fullness (12, 22).

Beta-glucan may also promote the release of peptide YY (PYY), a hormone produced in the gut in response to eating. This satiety hormone has been shown to lead to reduced calorie intake and may decrease your risk of obesity (23, 24).

BOTTOM LINE:Oatmeal may help you lose weight by making you feel more full. It does this by slowing down the emptying of the stomach and increasing production of the satiety hormone PYY.

Finely Ground Oats May Help With Skin Care

It’s no coincidence that oats can be found in numerous skin care products. Makers of these products often list finely ground oats as “colloidal oatmeal.”

The FDA approved colloidal oatmeal as a skin-protective substance back in 2003. But in fact, oats have a long history of use in treatment of itch and irritation in various skin conditions (25, 26, 27).